What Are the Benefits of Eating Rosemary?

by Michelle Kerns

Rosemary is high in dietary fiber.

Rosemary is an herb used to flavor tomato-based dishes, meat, poultry, seafood, beans and baked goods, particularly in Italian cooking. It has been traditionally used as a folk medicine, as treatment for conditions ranging from indigestion to hair loss, though the University of Maryland Medical Center notes that there is little scientific evidence to support these claims. However, rosemary is a good source of a variety of essential nutrients, including dietary fiber, iron, calcium and folate. Per serving, dried rosemary contains more vitamins and minerals than fresh rosemary.

Dietary Fiber

A 1-tablespoon serving of dried rosemary contains 1.4 grams of dietary fiber. This amount supplies approximately 6 percent of the Food and Nutrition Board's recommended daily allowance of fiber for healthy adults following a 2,000-calorie diet. Fresh rosemary has less fiber, with only 0.2 grams in every tablespoon. Eating fiber-rich foods daily may significantly decrease your risk of diabetes, high blood cholesterol, stroke, heart disease, obesity and high blood pressure. An increased intake of fiber can also help keep bowel movements regular.

Iron

Each tablespoon of dried rosemary contains 0.97 milligrams of iron, or 12 percent of the RDA of iron for men and 5.3 percent of the daily required intake of the mineral for women. By contrast, fresh rosemary contains 0.11 milligrams of iron per tablespoon. Iron is necessary for the synthesis of red blood cells and adenosine triphosphate, or ATP, the primary cellular energy source. If your diet does not contain enough iron, you may be more likely to become anemic or to develop a neurological condition like attention-deficit hyperactivity disorder.

Calcium

Adult men and women between 19 and 50 years old need 1,000 milligrams of calcium each day, and a tablespoon of dried rosemary supplies about 4.2 percent of this requirement. A tablespoon of fresh rosemary supplies approximately 0.5 percent of the RDA of calcium. Calcium plays a crucial role in the growth, development and maintenance of bones and teeth. It also helps regulate muscle contraction and acts as a trigger for enzymes involved in blood coagulation. Adequate calcium intake may lower your risk of osteoporosis, high blood cholesterol, hypertension and kidney stones.

Folate

A tablespoon of dried rosemary contains 10 micrograms of folate, which is about 3 percent of the required daily intake for both men and women. Fresh rosemary contains 2 micrograms of folate per tablespoon, or 0.5 percent of the RDA. Also known as folic acid or vitamin B-9, folate supports the health and function of the nervous system and aids in the metabolism of carbohydrates, fats and protein. It also helps with the production of red blood cells, DNA and RNA. A diet high in folate may lower your risk of depression, cancer, heart disease and age-related macular degeneration. Pregnant women who consume adequate folate may be less likely to have a child with birth defects.

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About the Author

Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.

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